Running Redhead

Week starting Nov 15, 2009

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Location:

Easthampton,Ma,USA

Member Since:

May 07, 2009

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

Rochester Marathon Sept. 2011 = 3:09:27

Iron Horse Half Marathon June 2011 = 1:30:22

Derrill's Race 5K May 2011 = 18:48

 

Short-Term Running Goals:

1) Break 39 minutes for a 10K

2) Break 6:00/mile pace for a 5K

3) Sub 1:27 for a half marathon

4) Sub 3:06 at Boston

Long-Term Running Goals:

1) Continue running for fitness, relaxation and spiritual renewal

2) Possibly take a shot at three hours in the marathon
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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Asics Bandito Lifetime Miles: 381.80
DS Racer Lifetime Miles: 412.15
Piranhas Lifetime Miles: 86.22
Blue Asics DS Trainer Feb-13 Lifetime Miles: 64.00
Red Asics 1170 Feb-13 Lifetime Miles: 57.00
Totals
Slow milesFast milesTotal Distance
36.755.2542.00
Asics 2140 Miles: 16.75Asics Nimbus Miles: 13.75
Sun, Nov 15, 2009
Slow milesFast milesTotal Distance
9.002.0011.00

Nice start to the week with warm temperatures (65) and sun. Ran out and back on Glendale Road with nine miles at long run pace (8:15) and finished with two miles at "hard" effort, which ended up being about tempo/lactate threshold pace. Hamstrings seemed a little tight during the run, but no problems afterward.

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Tue, Nov 17, 2009
Slow milesFast milesTotal Distance
3.503.256.75

Treadmill tempo run. Set at 6:49/mile pace for the middle 3.25 miles. Very strong and relaxed for the final 1.5 miles of the tempo part.

Asics 2140 Miles: 6.25
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Wed, Nov 18, 2009
Slow milesFast milesTotal Distance
6.250.006.25

Treadmill at 8:30/mile.

Asics Nimbus Miles: 6.25
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Thu, Nov 19, 2009
Slow milesFast milesTotal Distance
4.500.004.50

All I could get in on the treadmill at 7:50 pace. Looking to be consistent at 40 mpw for about three weeks before I build to 50-60 mpw in 2010.

Asics 2140 Miles: 4.50
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Fri, Nov 20, 2009
Slow milesFast milesTotal Distance
7.500.007.50

Hilly loop around school for six miles and finished with 1.5 miles on the treadmill. Overall averaged about eight-minute miles. The 5 x 15 second hill sprints. Quads a bit sore afterward.

Asics Nimbus Miles: 7.50
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Sat, Nov 21, 2009
Slow milesFast milesTotal Distance
6.000.006.00

Easy pace mostly on the grass over at Williston.

Asics 2140 Miles: 6.00
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Totals
Slow milesFast milesTotal Distance
36.755.2542.00
Asics 2140 Miles: 16.75Asics Nimbus Miles: 13.75
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